IRONMAN Wisconsin Tips/Race Day Advice from the Local Pros

Triathlon Forum
1

IRONMAN Wisconsin is one of the most popular full-distance IRONMAN events on the circuit, it�s also one of the most challenging. The bike course offers a very technical course; consisting of lots of hills, turns, and more hills. As in all triathlons, but maybe more-so -than-ever at IRONMAN Wisconsin, being able to tackle the bike course while and saving your legs for the run is key. The run course offers, �Spectator support on the run course legendary across the IRONMAN race circuit�.

Over the past 9 months, I�m sure many of you have heard all sorts of different tips, advice, or strategies for racing IRONMAN Wisconsin, but why not hear it from the Pros who live, train and race in Wisconsin. I had the chance to catch up with some local pros from the Madison area and get their thoughts/advice on racing IRONMAN Wisconsin.

THE PROS:

**Paul Eicher, **22
Hometown: Cross Plains, WI
How long have you competing in the sport: Since 2009
Pro since: First Year Pro
Favorite about living/training in Wisconsin: The AMAZING biking/running roads/trails. And the GREAT community of athletes.
Website: http://www.peichertri.blogspot.com/

**Jackie Arendt, **28
Hometown: DeForest, WI
How long have you competing in the sport: 2005
Pro since: 2011
Favorite about living/training in Wisconsin: Great road for biking, great active community
Website: http://jackiearendtracing.blogspot.com/

Blake Becker, 31
Hometown: Madison, WI
How long have you competing in the sport: 2001
Pro since: 2006
Favorite about living/training in Wisconsin: Having access to some of the best cycling roads in the country
Website: blakebecker.blogspot.com

What makes IRONMAN Wisconsin different from other IRONMAN races you�ve competed in?
Eicher: It has the BEST spectator support out of any race I have ever done. Also the unique course keeps you interested/engaged and not board/zoned out.
Arendt: I know SO MANY people racing and cheering!
Becker: I grew up here, so tend to know a lot of people on the course. IN addition, it was the reason I got into Ironman back in 2002. Personal mission to win the race before I retire

IRONMAN Wisconsin features a mass swim start (2,500 people). What are some of the keys to having a solid swim during an Ironman event?
Eicher: Be mentally prepared to get hit a few times (Its not that bad) and know that no one is out there purposely trying to hit you. Also get down to the swim with plenty of extra time to lay back, float and relax in the water a bit before the big day ahead.
Arendt: Not going out too hard or getting sucked into the excitement. Have to keep in mind that Ironman is a long day and the swim is just the warm-up for a good bike ride.
Becker: Starting off an appropriate pace for yourself, having things to focus on when things might not go as you plan and enjoying it.

IRONMAN Wisconsin is known for its� tough bike course. What�s the biggest piece of advice you can give to a first timer taking on the bike leg?
Eicher: Don�t go out to hard, relax and spin up the up-hills while taking in your nutrition. Say Thank You to the volunteers/workers they will give you so much energy back in return.
Arendt: Pace yourself. If you are well trained and tapered you will be feeling pretty good on the first loop. Stay within the limits of what you are able to hold for the duration of the ride rather than the first 2 hrs. Use the downhills to your advantage and conserve on the uphills (spin easy) to save your legs.
Becker: Go easy on BOTH loops and watch the spikes on the hills.
Check out the full interview here

2

Anyone out there racing IMWI as well?

3

I’ll be there. Looking forward to my first Ironman. Bib #1322

4

I’m in; bib #2424.

Spot

5

I’m in; bib #2424.

Spot

I’m number #1079 see you out there. Don’t punch me on the swim :wink:

6

I’ll be there…total noob…#1788
.

7

I’m in. First IM for me as well.

8

I’m in for my first IM. Bib #2591

9

Bib #1808 here. First-time IMer.

10

Lots of first timers! I’m in for my second - #299.

11

This will be lucky #3 for me!

Dropped 45 minutes from year 1 to year 2. Hoping for the same this year!!

Good luck to everyone out there.

Don’t forget to ‘mooooo’ around the first turn swim buoy

12

Three questions:

How are the road conditions this year for the bike. Was reading a thread from last year and there was a lot of debate over what was considered “good”.What is the “true” climbing # for the bike.What is the water temperature and what’s predicted. We are having a heat wave that is expected to last at least till Monday

13

Three questions:

I live in Madison and have been out on the course/in the lake a ton this summer.

How are the road conditions this year for the bike. Was reading a thread from last year and there was a lot of debate over what was considered “good”.
Personally, I think the roads are in good condition. Meaning; they’ve done some work on a few of the areas that have been rough spots in the past years. A few spots are still not ideal for racing. They just threw pea gravel down on one of the major downhill turns a few weeks ago (right after the 3 big hills on the loop). Stagecoach is always a rough spot as well. Most of the other roads have had no issues.
What is the “true” climbing # for the bike.
I’ve done the full course with my Garmin GPS watch on and both times I was right around 6,400 ft of climbing.
What is the water temperature and what’s predicted. We are having a heat wave that is expected to last at least till Monday
As far as the water temps, I was in there this morning in a sleveless suit and it was very comfortable. I’m guess around 73-74 degrees. Its supposed to be hot this week so I’d expect it to increase, but hopefully cool down by raceday

14

Thanks! 6400ft is sure different than the Ironman bike elevation and Mapmyride website. Both of those have it less than 3000 which I thought was light.

15

Second IM Moo here …bib #2798
.

16

Yeah, I think that the website says around 2890’ of climbing, but my Garmin from the 2009 race had 5978’ (elevation correction disabled), and 3661’ (elevation correction enabled).

Spot

17

I’m only planning on having two cages on my bike…one for my liquid nutrition and one for water/peform from the bike course support…are the support stations frequent enough to allow this set up or should I have three cages?

18

2800ish per lap not for the whole course, since it is 2 laps multiply that by 2 and than add the few small hills in the stick out to the loop and back
.

19

Two is plenty. My setup is going to be one bottle between the bars and the internal bladder on my Shiv. There are plenty of aid stations on the bike; the Athlete’s guide says they are around 12-15 miles apart.

Link to the athletes guide: http://www.ironman.com/~/media/107d1a184af14fd8b82a9a1c433b0474/2013%20im%20wisconsin%20ag.pdf

Spot

20

Cool…running one between the bars and then one on my down tube on my Speed Concept
.